My 60 day Finaflex 1-Alpha experience log

Hah - it'd certainly be different; that's for sure.

You see lots of drunk Santas trashed on the beach or carving it up in the surf.
 
Day 8 Training Log - Rest:

Today was rest day but in response to a suggestion made earlier in this thread, I decided to bang out a HIIT session.

30 minutes total -

Warm-up: 3 mins @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

Cool-down: 3 mins @ 5kph (3.1mph)



Much to my surprise, I quite enjoyed it. I don't know how well I would fare doing this post-workout, but as a rest day gap filler it worked quite well.
 
cheru2016 said:
Day 8 Training Log - Rest:

Today was rest day but in response to a suggestion made earlier in this thread, I decided to bang out a HIIT session.

30 minutes total -

Warm-up: 3 mins @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

2 mins @ 20kph (12.4mph)

1 min @ 5kph (3.1mph)

Cool-down: 3 mins @ 5kph (3.1mph)

Much to my surprise, I quite enjoyed it. I don't know how well I would fare doing this post-workout, but as a rest day gap filler it worked quite well.
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HIIT post workout I would NOT recommend. Stick with LISS in these instances. On "rest" days HIIT is a great option though.
 
12.4 mph? Damn, man. That's a sprint!
 
Day 9 Training Log - Shoulders & Traps:

30 seconds rests between sets - all weights in kgs.

Exercise Name 1 RM Lifting Logs

Dumbbell Arnold Press 28.5
Set 1 : 22.5x8
Set 2 : 22.5x8
Set 3 : 22.5x8
|
Dumbbell Alternate Seated Lateral Raise 10.13
Set 1 : 8.0x8
Set 2 : 8.0x8
Set 3 : 8.0x8
|
Dumbbell Front Raise 12.66
Set 1 : 10.0x8
Set 2 : 10.0x8
Set 3 : 10.0x8
|
Dumbbell Lying Rear Delt Raise 10.13
Set 1 : 8.0x8
Set 2 : 6.0x12
Set 3 : 6.0x12
|
Cable Rope Face Pull 72.15
Set 1 : 40.5x12
Set 2 : 49.5x10
Set 3 : 58.5x7
|
Smith Machine Upright Row 63.33
Set 1 : 50.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
|
Barbell Shrugs Behind The Back 152
Set 1 : 120.0x8
Set 2 : 120.0x8
Set 3 : 120.0x8



Was at work from 9am until 10pm and finally managed to get to the gym around 10:30pm; smashed my workout in about an hour. Now it's 11:30pm and I'm doing my post-workout steady state cardio.

This was a really good session. Shoulders are very stubborn for me so I always try to thrash the hell out of them with very slow, controlled movements and from as many angles as possible.

Felt particularly focused today and got it done with heaps of energy to spare. Only thing I'm concerned about is whether or not I'm going to be able to get to sleep. Perfect opportunity to test-run the new G8 I picked up today.
 
Great session after such a long day my dude.

With G8 I'm sure you will sleep nicely :)
 
wasme said:
Yes you do! I sleep like a rock on G8...
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Unfortunately my first experience with G8 was not what I expected.

" I did a full scoop before bed but felt none of the effects that others have spoken of.

The only things I feel are a bit of a headache and heavy eyelids. My sleep was also no more restful than any other night. In fact, I actually feel like rather 'unrested' compared to my usual nights sleep."

Hopefully tonight is different.
 
cheru2016 said:
Unfortunately my first experience with G8 was not what I expected.

" I did a full scoop before bed but felt none of the effects that others have spoken of.

The only things I feel are a bit of a headache and heavy eyelids. My sleep was also no more restful than any other night. In fact, I actually feel like rather 'unrested' compared to my usual nights sleep."

Hopefully tonight is different.
Click to expand...

Try a smaller dose, and like with any supplement make sure you're hydrated.
 
Montego1 said:
Great session after such a long day my dude.

With G8 I'm sure you will sleep nicely :)
Click to expand...

Thanks Montego :)

I will have to give the G8 another go tonight and see how I feel.

To be fair however, I did train VERY late at night, came home, ate, and tried to go to bed about a half hour later.
Generally speaking, it usually takes some time for my mind and body to calm down before trying to go to sleep but last night I didn't have that time available, so I had to rush everything.

Will report back again this evening.
 
RegisterJr said:
Try a smaller dose, and like with any supplement make sure you're hydrated.
Click to expand...

Hey bud.

Tonight I will try less and see if it's any different.

Hydration is definitely not an issue though, as I drink in excess of 8 litres of water daily, plus protein shakes.
I spend a good portion of my day just pissing.
 
Also take the G8 away from food. At least an hour. Especially carbs.
 
I also found a little less was better. I accidentally put a big rounded scoop in a shaker one night that I wasn't paying attention. Slept horrible - almost like too much gave me the reverse effect. With the right dosing, the stuff is magic. I am a horrible sleeper, with brutal dreams and it all goes away with G8.
 
wasme said:
I also found a little less was better. I accidentally put a big rounded scoop in a shaker one night that I wasn't paying attention. Slept horrible - almost like too much gave me the reverse effect. With the right dosing, the stuff is magic. I am a horrible sleeper, with brutal dreams and it all goes away with G8.
Click to expand...

Thanks for the advice mate. Will 1/2 scoop tonight and report back.
 
Day 10 Training Log - Bis, Tris & Forearms:

30 second rests between sets - most exercises 1 second concentric, 2 to 3 seconds eccentric.

All weights in kgs.

Exercise Name 1 RM Lifting Logs

Smith Machine Close Grip Bench Press 76
Set 1 : 60.0x8
Set 2 : 60.0x7
Set 3 : 60.0x6
Set 4 : 60.0x6
|
Barbell Lying Triceps Extension 48.13
Set 1 : 38.0x8
Set 2 : 38.0x8
Set 3 : 38.0x7
|
Cable Triceps Pushdown 68.39
Set 1 : 54.0x8
Set 2 : 54.0x8
Set 3 : 54.0x8
|
Weighted Tricep Dips 14.8
Set 1 : 12.0x7
Set 2 : 12.0x7
Set 3 : 12.0x7
|
Cable Reverse Grip Triceps Pushdown 84
Set 1 : 63.0x10
Set 2 : 63.0x9
Set 3 : 63.0x10
|
Machine Triceps Extension 50.66
Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 40.0x8
|
Barbell Close Grip Preacher Curl 41.8
Set 1 : 28.0x12
Set 2 : 33.0x8
Set 3 : 33.0x8
Set 4 : 33.0x7
|
Dumbbell Twisting Standing Curl 22.16 Set 1 : 17.5x8
Set 2 : 17.5x8
Set 3 : 17.5x8
|
Cable Reverse Grip Curls 53.03
Set 1 : 40.5x8
Set 2 : 43.0x7
Set 3 : 43.0x6
|
Dumbbell Alternate Hammer Curl 18.5
Set 1 : 15.0x7
Set 2 : 15.0x7
Set 3 : 15.0x7
|
Bicep Curl Machine 50.66
Set 1 : 40.0x8
Set 2 : 37.5x7
Set 3 : 37.5x7
|
Barbell Seated Palms Up Wrist Curl 33.33
Set 1 : 25.0x10
Set 2 : 25.0x8
Set 3 : 25.0x8
|
Barbell Palms Down Wrist Curl Over A Bench 19
Set 1 : 15.0x8
Set 2 : 15.0x8
Set 3 : 15.0x8



Thrashed arms today and finished up with half an hour of 10 Incline / 5kph treadmill cardio. Looking forward to my rest day tomorrow.
 
snagencyV2.0 said:
22 sets biceps and 19 sets triceps? :blink:
whooaa .. dude gives new meaning to the word volume
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Didn't even notice I did so many .. that would explain why I was in the gym for so bloody long.
I ate a quarter kg of oatmeal with bananas before I trained so I was all carbed up with nowhere to go.
 
Man means business, and making the most of his 1-Alpha that is for sure! Speaking of which what are you noticing?
 
wasme said:
Man means business, and making the most of his 1-Alpha that is for sure! Speaking of which what are you noticing?
Click to expand...

I haven't noticed anything yet mate.

I'm hoping that it's just a case of it not having kicked in yet, but we will have to wait and see.
 
Day 11 Training Log - Legs:

90 second rests between leg press and front squat sets - 60 second rests between all other exercises except for calves which were 30 seconds.

All weights in kgs.

Exercise Name 1 RM Lifting Logs

Leg Press 392
Set 1 : 280.0x12
Set 2 : 300.0x8
Set 3 : 310.0x6
Set 4 : 315.0x5
|
Smith Machine Front Squat 86.33
Set 1 : 65.0x8
Set 2 : 70.0x7
Set 3 : 75.0x4
|
Smith Machine Hack Squat 76
Set 1 : 50.0x12
Set 2 : 55.0x10
Set 3 : 60.0x8
|
Leg Extensions 73.5
Set 1 : 52.5x12
Set 2 : 52.5x12
Set 3 : 52.5x12
|
Dumbbell Stiff Leg Deadlift 58.58
Set 1 : 42.5x8
Set 2 : 42.5x8
Set 3 : 45.0x8
Set 4 : 47.5x7
|
Lying Leg Curls 70.2
Set 1 : 40.5x10
Set 2 : 45.0x10
Set 3 : 49.5x8
Set 4 : 58.5x6
|
Standing Calf Raises 90
Set 1 : 60.0x15
Set 2 : 60.0x15
Set 3 : 60.0x15
Set 4 : 60.0x15
|
Smith Machine Reverse Calf Raises 106
Set 1 : 60.0x23
Set 2 : 60.0x23
Set 3 : 60.0x23
Set 4 : 60.0x23



Today was meant to be a rest day but we have a 3 day weekend here and I wanted to get legs out of the way.

Anyway, mission accomplished. Thrashed my wheels harder than a King's Cross hooker.

Now I'm trying to do my 45 minutes of steady-state 10 incline / 5 kph cardio without falling off the back of the treadmill.
 
Tell you what though; makes the world of difference training earlier in the day as opposed to the 9pm workouts that my job has forced me into doing over the past 2 days.
 
Day 12 Training Log - Rest (cardio):

Finally - a day off from weights.

Started the day with some pre-breakfast cardio - Elliptical HIIT (2 mins with HR at 120bpm, 2 mins with HR between 180bpm and 183bpm) for a total of 30 mins. Will go to the gym again tonight to do another 30 min session.



Overall, this week's training has been on point, as has diet.
I'm still yet to see or feel anything from the 1-Alpha however, so I'm hoping that this week will be the time.
 
I just googled HIIT target bpm and it seems like I overshot the target rate by about 30 bpm?
Apparently a man of my age has a maximum heart rate of about 192 bpm, which would mean I was almost training at 100% capacity.

Not sure if this is good or bad, lol.
 
I don't really pay too much attention to bpm readings
if I get a reading that puts me in general target range, and it "feels" right and where I need to be, then I roll with it
mostly I just do this by feel, and don't even bother looking at readings
 
I agree. I think we all get to a point where we really don't need a verified measurement. I know when I do HIIT or even when out for a run, I can tell if I am 'in the zone' or not just by my breathing. Hope that day off felt good!
 
Fair enough! It's nice to burn so many calories in such a short amount of time; plus the calories that get burnt afterwards too.
 
Day 13 Training Log - Chest:

60 seconds rest between all pressing exercises - 30 seconds between all others.
All weights in kgs.


Exercise Name 1 RM Lifting Logs

Barbell Bench Press 114
Set 1 : 100.0x4
Set 2 : 90.0x8
Set 3 : 92.5x6
Set 4 : 92.5x6
Set 5 : 92.5x6
Set 6 : 92.5x6
|
Dumbbell Incline Bench Press 47.5
Set 1 : 37.5x8
Set 2 : 37.5x7
Set 3 : 37.5x6
Set 4 : 37.5x5
|
Leverage Chest Press 101.33
Set 1 : 80.0x8
Set 2 : 80.0x8
Set 3 : 80.0x8
Set 4 : 80.0x7
|
Chest Dip 20.26
Set 1 : 16.0x8
Set 2 : 16.0x7
Set 3 : 16.0x7
|
Dumbbell Fly 21.58
Set 1 : 17.5x7
Set 2 : 17.5x6
Set 3 : 17.5x6
|
Dumbbell Straight Arm Pullover 38.5
Set 1 : 27.5x12
Set 2 : 27.5x12
Set 3 : 27.5x12
Set 4 : 27.5x12
|
Hanging Leg Raise 15
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
|
One Arm Kettlebell Crunch 16
Set 1 : 12.0x10
Set 2 : 12.0x10
|
Plank Row 25.2
Set 1 : 18.0x12
Set 2 : 18.0x12
|
Dragon Flags N/A
Set 1 : 0.0x7
Set 2 : 0.0x7
 
wasme said:
Always lots of volume in these workouts. Short rest periods too. Nice work!
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Now that I'm only working each muscle group once every 7 days, I figure that it's as good a reason as any to work them to their limit. I'm literally dripping in sweat and minutes away from tears by the time I finish with the weights. In fact, last night on the final rep of the final set of the DB pullovers, I dropped the edge of the dumbell on my forehead on the way down. Now I have a bruise which is fortunately concealed by my hairline. Hurts like a mother, though.
 
cheru2016 said:
Now that I'm only working each muscle group once every 7 days, I figure that it's as good a reason as any to work them to their limit. I'm literally dripping in sweat and minutes away from tears by the time I finish with the weights. In fact, last night on the final rep of the final set of the DB pullovers, I dropped the edge of the dumbell on my forehead on the way down. Now I have a bruise which is fortunately concealed by my hairline. Hurts like a mother, though.
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I know how you feel. Trying to push beyond my limits as well - mind over matter. And careful man. I dropped a 25lb plate on my big toe the other day. Hopped around my garage cursing like mad lol
 
wasme said:
I know how you feel. Trying to push beyond my limits as well - mind over matter. And careful man. I dropped a 25lb plate on my big toe the other day. Hopped around my garage cursing like mad lol
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i'll be in trouble if that happens to me, since I workout in bare feet :O
 
Awesome....just awesome lol. Last time I did db pull overs I almost lost the weight too.

Just say you got into a fight or something :)
 
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